WOD Mon. Nov. 12

November 11th, 2012
by:

Basics Skillwork: Bag cleans
Level 1/2 strength: Bench 2×10 @ 40-50%, 1×8 50-60%, 3-3-3+
Level 1/2 Endurance: Run 1K + Row 1K

WOD
All Levels
5 Rounds
2 Muscle-ups or 10 Pull-ups + 10 Dips
10 Bag Cleans 60#/40# (Basics do Med. Ball Squat Cleans 20#)
20 yds. of lunges w/ bag 60#/40# (Basics use 20# Med Ball)
10 HSPU
2 – 1 of each Wall Climb / Rope Climb (Basics skip this)

Happy Veterans Day!
Thank you to all who have served.
Freedom is not cheap. Let us not take it for granted.